WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • MGW double under, oh lunge, push-up, bumper s2o and squat Workout

    Warm up:
    4 rounds:
    6 tgu (turkis get up, 3 con cada brazo) (hice 16 16 20 24)
    8 ring rows
    12 dumbell press one hand in lunge position (6 con cada brazo)
    15 rusian kb swing with elastic
    WOD:
    Time cap 10 min.
    50 double under (o 50 pasar encima del bumper pisando con los dos pies)
    21-15-9
    Static bumper oh lunge 20kg
    push-up
    bumper s2o 20kg
    Them 50 squat (air)
    (hice en 8:18)

  • 0600 CF Undisclosed Day 8 Workout

    21-18-15-12-9-6-3
    Sumo Deadlift High Pull w/ 55# KB
    Push Jerk w/ 35# KB alternating hands each rep

    Cashout:
    Alternating for one tabata interval for 4 minutes
    - Bottom to Bottom Squats
    - Hand Release Pushups

  • A.M WORK Workout

    8 mins running drills (skips, butt kicks, high knees)
    800m run

    6 rounds
    15|45 Airdyne Sprints
    (15 sec sprint/ 45 sec moderate pace)

    5 rounds
    30 steps OH walking lunge (held oly bar in external rotation)
    10 Med Ball Slams (15lb ball)

    4 minutes work
    10|10 Tabatas lunge jumps

  • AM C2 Workout

    30 minutes C2
    2 minutes easy/moderate row
    1 minute hard row

  • Snatches & Cleans Workout

    1600 jog to warm up

    3 Rounds (NOT for time)
    10 Med Ball Cleans 10lb ball
    10 KB Snatches (single arm, 10x each) 20lbs

    3 Rounds
    60 second hollow rock hold
    50 second OH Squat hold, practice midline stability (45lbs)

    5 Rounds (light weight, technique focus)
    EMOM 3x Power Squat Clean

    10 Rounds (progress in weight as technique allows)
    EMOM 3x Snatch

    Conditioning:
    300m row
    25-15-9
    Burpee Jacks
    Supermans
    300m row
    (began at 55lbs worked up to 85)

  • Death by Thruster Workout

    Warmup

    For Time:

    200M Run
    20 WallBall (20/14)
    200M Run
    6 Minute Cap

    4:51 Rx (dfl)

    Strength/skill

    Death By Thruster
    2 Minutes to Warm Up to 95/65lb
    1 rep the first minute
    2 reps the second minute
    3 the third
    etc.
    15 Minute Cap

    9 rds + 6 reps, 45#

    Pendlay Row
    5/5/5/3/3 Max Effort

    45#/55#/55#/65#/60#

    Conditioning

    12 Minute AMRAP of

    5 Butterfly Kipping Pull Up
    4 HSPU
    3 Pistols
    2 Wall Walk
    1 Rope Climb

    3 rds + 5 + 4 + 3 + 1 wall walk

  • 06.13.2013 Workout

    For time
    75 HRPU
    EMOM 2 jerks (155/105)

    90#. Did every other min.. Should've gone lighter to do EMOM.

  • Hang Power Snatch, Overhead Squats, Ring Dips Workout

    20min AMRAP

    10 Hang power snatch 95/65 (MOD: 45#)
    10 Overhead squats 95/65 (MOD: 45#)
    10 Ring dips (MOD: dips w/ purple band)

    Afterbash, Group cool down/stretch

    6 + 15

    First time doing 45# in a wod for the OHS. Stability was an issue (as always) but it's getting better. First round unbroken, dropped 1x in 2-4, 2x's in later rounds,

  • For time: 30 Muscle Ups Workout

    result - 8:47 JMU (Jumping Muscle Up)

  • Bench/VT Workout

    Bench Press
    3-3-3 // 53-63-73

    Volume Training // black band